Strength/Skill
- Bar Dip
- 3 rep max
- or
- 25 Bar Dips (make them hard)
WOD
- AMRAP in 12 minutes:
- 5 Handstand Pushups (Head to Floor)
- 10 Toes to Bar
- 15 Row Calories
- R+: Men – 45lb + 25lb plates, Women – 45lb plates
This past weekend, CrossFit King of Prussia hosted the second Keystone Affiliate Challenge. Around 75 athletes competed in the event's WOD. Congratulations to Aimee Lyons for putting on a solid event. Here is a picture of some fellow PA affiliate owners from CrossFit's KOP, York, Delaware Valley, Platoon, and APEX.
Workout of the Day
"Karen"
150 Wall Ball Shots for time
